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​THE CYCLICAL CIRCUIT: -  Active Recovery With a Purpose

1/20/2022

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GUIDELINES
·  20-60 minutes
·  Work to rest ratio b/w 2:1-4:1
·  3-6 different cyclical activities w/in circuit
·  Strictly nasal breathing
·  Heart rate 60-80% of max
 
BENEFITS
·  Exercise Efficiency: improve ability to sustain higher levels of output aerobically
·  Recovery: promotes blood flow to muscles at low intensities
·  CO2 Tolerance: increases amount of oxygen available to muscles to utilize
·  Blood Flow Redirection: by rotating through different movements that emphasize different body parts, it forces blood to constantly be pumped to different places
·  Heart Rate Awareness: focus on controlling heart rate during rest periods
·  Resting Heart Rate: by increasing stroke volume and cardiac efficiency through more blood being ejected each beat
 
MY GO TO IMPLEMENTATION
·  40-60 minutes: 40s ON/ 20s OFF
·  Exercise Rotation: A) Single Under, B) Ski Erg, C) Rowing, D) Curved Treadmill, E) Assault Bike
·  Nasal Breathing & Heart Rate 140-160bpm
·  I prefer the 2:1 work to rest ratio because it allows me to perform the intervals at higher outputs since I have time to partially recover during the rest.
·  I also have found this to be the best way to order the exercise because
1.  It prevents me from utilizing the same major muscle groups for two continuous intervals, so I’m avoiding metabolite build up in the muscle (staying aerobic) and am training my ability to redirect blood flow
2.  It’s ordered from lowest to highest output (in my opinion), so by the time I finish E) my heart rate is peaking, then during A) & B) it drops back down until it builds back up again, teaching me how to use certain exercises for recovery and control my heart rate
Monostructural Aerobic Circuit - GPP Protocol
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File Type: pdf
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  • TRAINING PROGRAMS
    • PERSONALIZED PROGRAMMING
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • ECCENTRIC ELITE TRAINING PROGRAMS >
      • ECCENTRIC POWER PROGRAM
      • ECCENTRIC HYPERTROPHY PROGRAMS
      • ECCENTRIC ATHLETE PROGRAM
    • ISOMETRIC ELITE TRAINING PROGRAMS >
      • ISOMETRIC SPEED PROGRAM
      • ISOMETRIC STRENGTH PROGRAMS
      • ISOMETRIC ATHLETE PROGRAMS
    • CLUSTER STRONG PROTOCOL
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
    • LACTATE RETENTION METHOD
    • CROSSFIT TRAINING PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • OLYMPIC WEIGHTLIFTING PROGRAMS
    • POWERLIFTING PROGRAMS
    • SUPERTOTAL TRAINING PROGRAMS
    • WAVE-LOADING TRAINING PROGRAMS
    • AT-HOME ATHLETE PROGRAM
    • TRACK & FIELD TRAINING PROGRAM
    • INTRODUCTION BEGINNER PROGRAM
    • AUTOREGULATED TRAINING PROGRAMS
  • GYM PROGRAMMING & CONSULTING
  • BLOG
    • PUBLICATIONS
    • EXERCISE DATABASE
  • DAILY WORKOUT
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me